A Quick Guide: How To Cope With Panic Attacks 

Panic attacks are called as such for a reason. These attacks happen when you least expect them. They usually occur when a triggering factor is activated.  “Living with anxiety is exhausting. You can easily feel hopeless and helpless, believing there’s nothing you can do.” says John M. Grohol, Psy.D. Unfortunately, there is no fast and easy way to prevent the occurrence of these attacks. However, there are tons of effective methods on how you can be smart in handling the adverse effects of panic disorder.


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Here are some of the things to keep in mind to ensure that you can cope with panic attacks:


Practice Deep Breathing

Learn how to complete deep breathing exercises so that you can use this knowledge whenever you are experiencing a panic attack. Use how to breathe correctly using your mouth. Inhale and exhale appropriately in such a way that more air will enter your system, which you will eventually blow out in the end. Hold your breath for at least four seconds before repeating the process. According to Perpetua Neo, DClinPsyDuring panic attacks, we tend to breathe quick, shallow breaths into our upper lungs, causing hyperventilation. When we breathe purposefully, we re-sync the connection between our respiratory and cardiovascular systems.”


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Close Your Eyes

A panic attack can make you feel vulnerable. There is a high possibility that you will not be able to survive it if you give in to the negative emotions that come with it. Whenever you feel that you are having an attack, the ideal thing to do is to close your eyes. You must force yourself to start counting from backward, from ten to one, until you feel better.


Be Mindful

Another thing that you need to master is mindfulness. Make sure to exert some efforts in learning how you can be mindful of every single thing that you have in your life. Having a panic attack will place you in a particular mode wherein you would feel lost. Luckily, you can combat this problem by reminding yourself of the reality and solving it on your own. According to Alicia H. Clark, PsyD  “Grounding techniques help bring your attention to the present moment rather than the racing thoughts of your mind. It is hard to escalate anxiety when you are actively focused on the present moment.”


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Use Visualization

As you probably know by now, visualization is a process of putting images into your mind. Always make it a top priority to think of happy thoughts wherever you go and whatever you do. Reward yourself by remembering all the right circumstances in your life. Every time you feel sad, make sure to look for ways on how you can improve your mood. Whether you like it or not, the truth is that the way you feel can affect your overall being. Be smarter than your emotions. Know when the right time is to react and to keep quiet.


Exercise Regularly

No matter how busy you are at work or in your business, do not forget to do some basic exercises on a daily basis. Make it a habit to be physically active so that you can decrease the possibility of experiencing panic attacks. Whenever you exercise, your body will release a particular set of hormones that will make you instantly happy. Invite some friends or family members to do such activity so that you will feel motivated to keep going.


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Always remember that you do have what it takes to combat panic attacks. Consult with a psychiatrist if you believe that your condition has gotten worse. You can also read more about it on websites like Mother.ly or SheKnows.


Published by

Marie Miguel

Professional Experience Marie Miguel has been a writing and research expert for nearly a decade; covering a variety of health-related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com/advice. With an interest and dedication to addressing stigmas associated with mental health, she continues to target subjects related to anxiety and depression specifically. As an editor, contributor, and writer for over 100 online publications Marie has covered topics related to depression, anxiety, stress, grief, various phobias, and difficult family circumstances. With regular content published on mental health authorities like TheMighty, Yahoo, GoodMenProject, ADAA, CCPA-ACCP, Silverts, AMHCA, etc... Marie has shown both her passion and dedication to discussing & educating topics related to mental health and wellness. With an understanding that there is never too much information and helpful research about mental health in all of its forms, she continues to look for new and creative ways to both start discussions & engage with others about these important topics. Before becoming an online researcher and writer, she worked as an Administrative Executive with different industries namely telecom, security workforce providers, trading companies, exclusive hotel and concierge services. After ten years of working in different industries, she decided to enter the world of freelancing in able to give more time to her precious daughter. Given this opportunity, it helped her discover and realize that she is both capable and passionate about expressing her opinions in creative and influential ways via writing. Education Marie Miguel is a loyalty awardee of St. Paul College where she spent her primary and secondary education. She holds a degree of Bachelor of Science in Business Administration major in Computer Applications from De La Salle University - College of St. Benilde where she was also on the Dean's List for consecutive semesters during her college years. "My Philosophy on Mental Health & Wellness" It takes passion for being an expert researcher and writer of mental health related topics. Having lived through traumatic experiences in the past, it has become easier to express my opinions and findings I've discovered while researching a variety of situations and subjects. I aim to inspire every person that reads mental health & wellness related articles to provide hope in every struggle; just as my experiences have taught me. Additionally, I strive to contribute to the continual progression of mental health awareness by providing helpful information and significant resources to understand further the importance of keeping a healthy mind and well-being.